Vagabond CrossFit On Ramp Beginners Class Starts Monday, March 10th, 2014. Contact us for more information and to sign up. These sell out fast, so get in contact as soon as possible to reserve your spot today.*
On Ramp is a prerequisite and will prepare you to safely complete a regular class. These classes run 3 times a week for two weeks. The next open on ramp will begin Monday, March 10th, 2014. There are no more than 6-8 people per session so that we can ensure our athletes get the attention they need and can graduate feeling confident in their ability and knowledge of CrossFit. If you would rather complete the On Ramp individually or if these days and times don’t work for you, then we have a 5 session personal training option as well. These personal training sessions will also prepare you in movements and progressions like the class. If you are not sure which is the best path for you to take in order to reach your fitness goals please call us and make a free appointment for and assessment with one of our certified trainers. Other questions email us at vbcrossfit@gmail.com or call us at 508 930 8734. Classes fill up quickly, so contact us as soon as possible to reserve your spot today.
Click HERE for Pricing Page and Specials for the Beginner’s Class.
I. Dynamic and Mobility Prep Warm-Up
Competition Phase Prep
Sots Press
Handstand Walking
Butterfly Pull Ups(no more than 5 at a time)
+
90 Degree Quad Stretch(2 minutes/each leg)
+
Lifestyle + Fitness Phase Prep
3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine
+
3-5 minutes of workout prep
row 150 meters
5 face pulls
5 goblet squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions
18 Minutes on the Clock:
Start: 1500 Meters Row(Men)/1300 Meters Row(Women)
In the Remaining time complete the following as many rounds possible of:
30 Box Jumps
20 DB Push Press
10 Wall Balls
B. Fitness Phase
CrossFit Opens Prep/MAP Multi Sets
18 Minutes on the Clock:
Row 1500 Meters(Men)/Row 1300 Meters(Women)
In Remaining Time Complete the following as many rounds thru as possible of:
50 Box Jumps @ 24/20 inches
30 DB Power Snatches @ 45-55 lbs(Men)/25-35 lbs(Women), 15 each side
10 Wall Balls
C. Competition Phase
High Bar Back Squat Intense + MAP Cyclical Work
A. High Bar Back Squat, 2 reps on the minute, every minute x 10 minutes @ 50% plus chains, concentrate on speed of the movement.
B. 3 Sets of the following:
25 Thrusters @ 95/65
Row 300 Meters
Rest 12 Minutes between Sets
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